Exercises to avoid: arms and back

Despite the not-inconsiderable efforts of MH, many gym-goers persist in stunting gains through wasting time on inefficient and injury-inducing moves. Even with great technique, some exercises can still lead to problems, which can put the brakes on an otherwise great routine.

Read on to learn which exercises need purging from your workout – and the muscle-bulking winners that should replace them.

Don't do tricep kickbacks, do skull crushers

Avoid because... Anytime a gym user performs a kickback they look like a drunk guy trying to start a lawnmower on a boat. The body twists and squirms, the arms flail about all over the shop and the triceps cry out for stimulation, as every other muscle takes the brunt of the weight. It's not a good look. And it's not a good exercise. Avoid.

Do instead... Decline dumb-bell skull crushers Why? The decline dumb-bell skull crusher puts all the emphasis on the triceps. Unlike the kickbacks' high postural demands, it takes the body out and puts the triceps in. "With less nervous system demands the arms receive all the love and not just a kiss on the cheek," says McTeggart. Score!

Form Take two light dumb-bells and lie back flat on a decline bench with your arms outstretched above you. With palms facing each other, bend at the elbow and lower the weights towards your shoulders. Your arms should remain parallel as you extend the arms back up to the start position.

Progression To fill your sleeves try working on a 4/0/1/0 tempo recommends. Lower the weight to the count of four and without a pause return to the start position. Don't rest at the top and work again into a four second eccentric lowering phase. You can mix things up further by switching between barbells and dumb-bells and varying the bench incline.

Don't do crunches, do planks

Avoid because... The rectus abdominis – commonly known as your six pack – does not function primarily to bend the torso, but rather to brace the spine and transfer power from the hips to the upper torso. What's more, a recent article by one of the foremost researchers on core and back health, Dr Stuart McGill, outlined how our lumbar discs can only take so many repetitions of flexion (such as a crunch) before injury and pain occur. Cap'n Crunch is a breakfast cereal. Not an aspirational nickname.

Do instead... PlanksWhy? They work the core the way nature intended – with little to no strain on your back. And they work it hard.

Form Assume a plank position with your elbows on the ground. Tighten your glutes and brace your core as if about to get punched. Maintain a stable torso. Three sets of 30 seconds should suffice.

Progression Take the same position on the ball but this time with your elbows on a Swiss ball. Again, make sure there is as little movement in your torso as possible. Do 15 seconds one way then switch directions for two or three sets.

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